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Eat Move Sleep: How Small Choices Lead to Big Changes
The latest New York Times bestseller from Tom Rath, featuring a new assessment, personalized Eat Move Sleep Plan, and a host of online tools for individuals, groups, and organizations. Named to Apple iTunes Best of 2013 in Nonfiction and Health.
"Well written and scrupulously researched, this breezy guide lobbies for an all-encompassing approach to improving one's lifestyle...Rath's '30-Day Guide'...is clear and actionable." -Kirkusreview
"Well written and scrupulously researched, this breezy guide lobbies for an all-encompassing approach to improving one's lifestyle...Rath's '30-Day Guide'...is clear and actionable." -Kirkusreview
From the author ofStrengthsFinder 2.0, How Full Is Your Bucket?, Strengths Based Leadership,andWellbeingcomes atransformative book and online application that will improve your health for years to come. While Tom's bestsellers on strengths and well-being have inspired more than 5 million people in the last decade,Eat Move Sleepreveals his greatest passion and expertise.Quietly managing a serious illness for more than 20 years, Tom has assembled a wide range of information on the impact of eating, moving, and sleeping. Written in his classic conversational style,Eat Move Sleepfeatures the most proven and practical ideas from his research. This remarkably quick read offers advice that is comprehensive yet simple and often counterintuitive but always credible.Eat Move Sleepwill help you make good decisions automatic -- in all three of these interconnected areas. With every bite you take, you will make better choices. You will move a lot more than you do today. And you will sleep better than you have in years.More than a book,Eat Move Sleepis a new way to live.
246 pages, Hardcover
First published October 1, 2013
959 people are currently reading
19.5k people want to read
About the author
Tom Rath
17books629followersTom Rath is an author and researcher who has spent the past two decades studying how work can improve human health and well-being. He has two books slated for publication in 2020, Life's Great Question: Discover How You Best Contribute to the World and It's Not About You: A Brief Guide to a Meaningful Life, published in partnership with Amazon Original Stories.
In total, Tom's 10 books have sold more than 10 million copies and made hundreds of appearances on global bestseller lists.
Connect with Tom at:
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In total, Tom's 10 books have sold more than 10 million copies and made hundreds of appearances on global bestseller lists.
Connect with Tom at:
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Displaying 1 - 30 of 927 reviews
April 22, 2015
Read the title, and you don't need to read the book. Trite, repetitive, and incredibly simplistic, Rath's new book made me want to sit on the couch and stuff my face with Oreos.
To hell with the guilt trip. I have run eight marathons. I exercise ten plus hours each week, eat healthfully 85 percent of the time, shun all soda (diet and regular), and STILL have borderline high blood pressure. Take that, Tom!
We can do our best, but genetics play a huge role. Rath should know. Because he has Von Hippel-Lindau disease, a rare genetic condition that predisposes individuals to developing tumors, he has to be extra vigilant about his health. But, as he admits, eating more broccoli doesn't mean he won't get cancer. Marathon runners die of heart attacks. Vegans who exercise religiously and have never smoked a day in their life get lung cancer. Such is life. That's not to say you can't be more mindful and do your best, but I have to ask: Don't constant, vigilant self-denial and self-flagellation just make life less worth living? If you suck all the fun and joy out of life, what are you living for? (No, being obese isn't fun, but neither is being anorexic.)
It would be one thing if Rath offered some constructive advice, but he doesn't. Here are the highlights:
1. Don't eat sugar; it's bad for you.
2. Don't eat fat; that's bad too.
3. Stay away from fake sugars; they're crap and will make you crave real sugar and you'll get fat!
4. Exercise. A lot. So you don't get fat.
5. Sleep as much as you can (the sleep advice was especially annoying because it assumes that people CHOOSE not to sleep; trust this insomniac - many, many people who are regularly short on sleep simply CAN'T sleep, and no amount of advice about regular wake times will make one shred of difference). Also, lack of sleep makes you fat.
6. Don't eat cake. Even if it's your birthday.
7. Don't ever order fish covered with sauce. Losers do that.
8. Treats aren't worth it. EVER. They make you fat (and tired). If you ever want to play ball with your kids in the park, you won't order the biscuits and gravy.
9. Get a white-noise machine (especially if you're dumb enough to live next door to a frat house).
10. Call lollipops "sugar on a stick." Bonus: It will scar your children for life.
11. Walk while typing (yes, you read that right; rig a special work station if you have to, you lazy ass).
12. Fruit Loops is crap.
13. Broccoli rocks. It won't make you fat (unless you cover it with cheese).
I could go on, but I'll spare you. Most of what's in here is common sense dished with a side of sanctimonious self-righteousness. My 7-year-old knows most of this stuff, and it doesn't a book make.
I'm not sure whom Rath envisioned as the target audience for this book. Most people who buy fitness/wellness type books already understand that they're supposed to limit junk food and exercise, and are looking for a concrete plan. If anything in Rath's book is new to you, then you've probably been hiding in the bush for the past couple decades (and incidentally have probably bypassed McDonald's and are thus better off).
The chapters are super short, and each chapter contains a snippet of information (a bit about eating; a bit about exercise; a bit about sleep - you get the idea). Much of the info is redundant. Studies are quoted but not integrated. It's like Rath threw a whole bunch of shit in a blender and decided to publish it. I found it eye-rolling and unappealing. I was glad to be done so I could drink my wine and write this review (while sitting - HA!).
(Thanks, Negalley, for a free copy of this book! Please don't hold this review again me.)
To hell with the guilt trip. I have run eight marathons. I exercise ten plus hours each week, eat healthfully 85 percent of the time, shun all soda (diet and regular), and STILL have borderline high blood pressure. Take that, Tom!
We can do our best, but genetics play a huge role. Rath should know. Because he has Von Hippel-Lindau disease, a rare genetic condition that predisposes individuals to developing tumors, he has to be extra vigilant about his health. But, as he admits, eating more broccoli doesn't mean he won't get cancer. Marathon runners die of heart attacks. Vegans who exercise religiously and have never smoked a day in their life get lung cancer. Such is life. That's not to say you can't be more mindful and do your best, but I have to ask: Don't constant, vigilant self-denial and self-flagellation just make life less worth living? If you suck all the fun and joy out of life, what are you living for? (No, being obese isn't fun, but neither is being anorexic.)
It would be one thing if Rath offered some constructive advice, but he doesn't. Here are the highlights:
1. Don't eat sugar; it's bad for you.
2. Don't eat fat; that's bad too.
3. Stay away from fake sugars; they're crap and will make you crave real sugar and you'll get fat!
4. Exercise. A lot. So you don't get fat.
5. Sleep as much as you can (the sleep advice was especially annoying because it assumes that people CHOOSE not to sleep; trust this insomniac - many, many people who are regularly short on sleep simply CAN'T sleep, and no amount of advice about regular wake times will make one shred of difference). Also, lack of sleep makes you fat.
6. Don't eat cake. Even if it's your birthday.
7. Don't ever order fish covered with sauce. Losers do that.
8. Treats aren't worth it. EVER. They make you fat (and tired). If you ever want to play ball with your kids in the park, you won't order the biscuits and gravy.
9. Get a white-noise machine (especially if you're dumb enough to live next door to a frat house).
10. Call lollipops "sugar on a stick." Bonus: It will scar your children for life.
11. Walk while typing (yes, you read that right; rig a special work station if you have to, you lazy ass).
12. Fruit Loops is crap.
13. Broccoli rocks. It won't make you fat (unless you cover it with cheese).
I could go on, but I'll spare you. Most of what's in here is common sense dished with a side of sanctimonious self-righteousness. My 7-year-old knows most of this stuff, and it doesn't a book make.
I'm not sure whom Rath envisioned as the target audience for this book. Most people who buy fitness/wellness type books already understand that they're supposed to limit junk food and exercise, and are looking for a concrete plan. If anything in Rath's book is new to you, then you've probably been hiding in the bush for the past couple decades (and incidentally have probably bypassed McDonald's and are thus better off).
The chapters are super short, and each chapter contains a snippet of information (a bit about eating; a bit about exercise; a bit about sleep - you get the idea). Much of the info is redundant. Studies are quoted but not integrated. It's like Rath threw a whole bunch of shit in a blender and decided to publish it. I found it eye-rolling and unappealing. I was glad to be done so I could drink my wine and write this review (while sitting - HA!).
(Thanks, Negalley, for a free copy of this book! Please don't hold this review again me.)
May 18, 2017
ترجمه� مادرمه. نمیتون� نظر بیطر� بدم خب :))
June 20, 2013
Mr. Tom Rath has organized this book about healthy living into the following three categories;
(1.) Eat - Our diet
(2.) Move - Exercise
(3.) Sleep - How many hours each night?
Mr. Rath has spent many years researching these topics and has presented the information in a fascinating and scholarly book about the food we eat, our daily exercise and sleep habits.
The author believes the right choices over time will greatly improve our odds for a long and healthy life. The problem is, we can't see the threat small daily decisions pose in the moment. Small decisions about how you eat, move, and sleep count more than you think.
Each chapter includes three findings and concludes with three ideas for how you can apply these discoveries in your life. The author suggests that the readers use the resources in this book to start a 30-day challenge to learn new and healthier habits.
I discovered this book at a time when I really needed to make improvements in my health and lifestyle habits. I have gained weight, I am not exercising as much as I once did and my sleep habits have been sporadic.
Here are some things that I learned in this book that will help me get back on a healthier track;
(1.) Exercise is not enough. Being active throughout the day is what keeps you healthy. Sitting more than six hours a day greatly increases your risk of an early death. Limit yourself to two hours of seated television a day.
(2.) When you want to do your best work, sleep longer. Missing sleep can change the trajectory of an entire week. Wake up at the same general time every day to keep your internal clock on track.
(3.) Ask yourself if the next food you put in your mouth is a net gain or a net loss. Sugar is the next nicotine. It fuels diabetes, obesity, heart disease and cancer. Get most of your protein from vegetables, fruits, nuts, seeds, fish or white meats. Always eat the healthiest food first.
(4.) When it comes to beverages...stick with coffee, tea and water.
I am very glad that I had the opportunity to read this book. I think the one thing that impressed me the most was the importance of frequent MOVEMENT during the day.
I highly recommend this book. Small choices really can make a big difference!
(1.) Eat - Our diet
(2.) Move - Exercise
(3.) Sleep - How many hours each night?
Mr. Rath has spent many years researching these topics and has presented the information in a fascinating and scholarly book about the food we eat, our daily exercise and sleep habits.
The author believes the right choices over time will greatly improve our odds for a long and healthy life. The problem is, we can't see the threat small daily decisions pose in the moment. Small decisions about how you eat, move, and sleep count more than you think.
Each chapter includes three findings and concludes with three ideas for how you can apply these discoveries in your life. The author suggests that the readers use the resources in this book to start a 30-day challenge to learn new and healthier habits.
I discovered this book at a time when I really needed to make improvements in my health and lifestyle habits. I have gained weight, I am not exercising as much as I once did and my sleep habits have been sporadic.
Here are some things that I learned in this book that will help me get back on a healthier track;
(1.) Exercise is not enough. Being active throughout the day is what keeps you healthy. Sitting more than six hours a day greatly increases your risk of an early death. Limit yourself to two hours of seated television a day.
(2.) When you want to do your best work, sleep longer. Missing sleep can change the trajectory of an entire week. Wake up at the same general time every day to keep your internal clock on track.
(3.) Ask yourself if the next food you put in your mouth is a net gain or a net loss. Sugar is the next nicotine. It fuels diabetes, obesity, heart disease and cancer. Get most of your protein from vegetables, fruits, nuts, seeds, fish or white meats. Always eat the healthiest food first.
(4.) When it comes to beverages...stick with coffee, tea and water.
I am very glad that I had the opportunity to read this book. I think the one thing that impressed me the most was the importance of frequent MOVEMENT during the day.
I highly recommend this book. Small choices really can make a big difference!
August 5, 2013
I would rename this book, "Guilt, Guiltier, Guiltiest". Instead of being an inspiration to eat right, move more and sleep better I found this to be a depressing slap on the wrist that no matter how much you try it won't be enough.
Because of a rare genetic condition the author, Tom Rath, is acutely aware of diet and lifestyle on health and longevity. There's no doubt that he is passionate about his subject and dedicated to living as he preaches. However, the message to me was that unless you want to survive on tofu, broccoli, almonds and flax milk you're doomed. One poor meal and your destiny is casted; and, I'm still trying to visualize someone eating just three hash browns. The message is, "You don't get healthier by simply trying to eat better in general." I, for one, want credit for every effort.
Each of the 30 chapters covers a reason or technique for eating, moving and sleeping. This organization leads to much repetitive material. The total sleep information could have been organized into much less space with more effectiveness. Continual harping does not stimulate change. A multitude of studies are cited but we know that you can find a study on these subjects that will back about any hypothesis. One day caffeine will kill us, the next week we're told we need at least two cups a day. Isn't there some reward in moderation?
I was eager to read this book, sincerely wanting motivation and ideas for healthier living. Instead it made me feel defeated, so why try? I may try to eat more broccoli and rethink the carbs in a slice of toast but I'm not switching to flax milk. I guess I'm doomed. (Written by an active, happy 70-year-old.)
This ARC was provided by the publishers, Missionday and netgalley.com.
Because of a rare genetic condition the author, Tom Rath, is acutely aware of diet and lifestyle on health and longevity. There's no doubt that he is passionate about his subject and dedicated to living as he preaches. However, the message to me was that unless you want to survive on tofu, broccoli, almonds and flax milk you're doomed. One poor meal and your destiny is casted; and, I'm still trying to visualize someone eating just three hash browns. The message is, "You don't get healthier by simply trying to eat better in general." I, for one, want credit for every effort.
Each of the 30 chapters covers a reason or technique for eating, moving and sleeping. This organization leads to much repetitive material. The total sleep information could have been organized into much less space with more effectiveness. Continual harping does not stimulate change. A multitude of studies are cited but we know that you can find a study on these subjects that will back about any hypothesis. One day caffeine will kill us, the next week we're told we need at least two cups a day. Isn't there some reward in moderation?
I was eager to read this book, sincerely wanting motivation and ideas for healthier living. Instead it made me feel defeated, so why try? I may try to eat more broccoli and rethink the carbs in a slice of toast but I'm not switching to flax milk. I guess I'm doomed. (Written by an active, happy 70-year-old.)
This ARC was provided by the publishers, Missionday and netgalley.com.
August 17, 2013
Eat, Move, Sleep is a highly readable, very inspiring book about taking charge of one’s health. But it’s not a book that exhort its reader to make a total overall to how they normally do things. It is a much more practical approach for those readers who want to know which lifestyle changes they can make that will have the greatest impact. In other words: If I can only change/start with one or two things, which will help me the most?
The main premise of the books is this: Many diet and exercise plans talk only about diet or exercise. This book links 3 key themes of eating well, being active in large and small ways throughout the day, and getting enough sleep. Each of these areas reinforces the other. Therefore, each chapter takes a different approach to eating, moving, and getting the right amount of sleep; for example, as they relate to work, home, or setting a routine.
Rath bases his recommendations of reviews of scientific research, which he quickly summarizes and then spends time describing why and how readers can apply this information. Even though I work in the healthcare field and practice fairly healthy habits, I found myself highlighting and noting ways in which I can already (and have already) made modifications to my daily routine and am feeling the improvement already.
Overall, I was impressed with the big ideas and the small details of this book. The only area that I found lacking was from an organizational perspective. In some chapters, I had difficulty understanding why the 3 items were grouped together under each heading. I always found the information valuable, but in a few instances, found that the groupings felt forced. That aside, this was a dynamic read while also being grounded in research and wrapped in a highly motivating tone. I strongly recommend this book for people at any stage of making changes to improve their health.
*Disclaimer: I received a free copy of this book in order to provide this review. Please know that my opinion is my own.
The main premise of the books is this: Many diet and exercise plans talk only about diet or exercise. This book links 3 key themes of eating well, being active in large and small ways throughout the day, and getting enough sleep. Each of these areas reinforces the other. Therefore, each chapter takes a different approach to eating, moving, and getting the right amount of sleep; for example, as they relate to work, home, or setting a routine.
Rath bases his recommendations of reviews of scientific research, which he quickly summarizes and then spends time describing why and how readers can apply this information. Even though I work in the healthcare field and practice fairly healthy habits, I found myself highlighting and noting ways in which I can already (and have already) made modifications to my daily routine and am feeling the improvement already.
Overall, I was impressed with the big ideas and the small details of this book. The only area that I found lacking was from an organizational perspective. In some chapters, I had difficulty understanding why the 3 items were grouped together under each heading. I always found the information valuable, but in a few instances, found that the groupings felt forced. That aside, this was a dynamic read while also being grounded in research and wrapped in a highly motivating tone. I strongly recommend this book for people at any stage of making changes to improve their health.
*Disclaimer: I received a free copy of this book in order to provide this review. Please know that my opinion is my own.
January 13, 2014
This book was surprisingly boring. I don't really think of myself as a health-conscious person, but apparently I read a lot on this topic, because I seem to already have a very solid opinion on almost everything this guy has to say. Some I adamantly agree with, and some I adamantly disagree with.
- "Sleep more"? YES!!! Absolutely! He's right!
- "Sugar is bad for you"? Clearly true, though I eat it anyway.
But...
- "Red meat is bad and should be avoided"? No!
- "Every bite you take matters"? Screw you, guy--that is not a healthy attitude! I have enough perfectionism in my life already!
- "Stigmatize sinful foods"? OMG, don't even get me started. Food is not a fucking sin! At worst, it's a bad decision. If you look in Leviticus, there is nothing that says anything like "...and thou shalt not eat brownie sundaes, for then thou shalt have a fat butt and be an abomination." Eating dessert does not not make you a bad person! I'm convinced this whole attitude that food is something to feel guilty about causes more problems than all the junk food and artificial sweeteners put together.
One major problem with this book is that he cites a lot of good studies (that somehow I've already read about many times before) but then draws wildly unsupported conclusions from them. For example, he talks about a study that found a correlation between aggression and eating a lot of trans-fat (p. 108). Good, but he uses it to admonish readers to avoid fat. What? Maybe avoid trans fat, but all fat?! Just a few chapters ago, he was telling us to get a lot of omega-3s. Newsflash: that's also fat.
An especially funny one is when he cites a study where they measured people's arteries, then fed one group a "meal consisting of a sandwich with sausage, egg, and cheese and three hashbrowns."
"After eating just one poor meal, the arteries of participants in this group dilated 24 percent less than their original state. This study suggests that every meal influences your body's ability to function properly." (p. 198, emphasis the author's)
OMG!!!!!11one!! Since I'm sure this was the first time these people ever ate a sausage, egg, and cheese biscuit, and obviously their arteries never went back to normal later, they'd better be careful never to eat another one ever again! This study suggests that if they ate that three more times, their arteries would close up entirely! Everybody ruuuuuun!!!!
Less hysterically but with a similar lack of critical thinking, he rags on dried fruit. It's unhealthy! Look at all those carbs and sugar! Um, dude, are you talking about the naturally occurring fructose that would also be found in the wet version of the same fruit, which you say is healthy? Or are you actually talking about the sugar that manufacturers add to things like dates and craisins? To me, those are two different animals. He also claims that the nutrients are lost from fruit in the drying process--no support for that claim whatsoever.
I'm alarmed to see from the bio that this author is a science advisor to Gallup and serves in several other science-related roles, because this book really seems like it should have been checked over by someone with a rudimentary understanding of science--at least to the level of "correlation does not imply causation."
From there, he goes on to commit one of my big peeves: observing what works for him and concluding that's what everybody should do. I agree that there are some universals. Everybody needs to sleep, everybody needs to eat. But just because you feel like crap after eating eggs Benedict doesn't give you the right to prescribe yolkless omelets for everyone else from now on. Our bodies are different. Some people can get all the nutrients they need from plant sources, some people need to eat meat. Some people can't tolerate dairy products, some thrive on them. Don't overgeneralize, and don't judge.
Overall, I think this book drags on way longer than it needs to, probably for the purpose of making it fill up a 30-day program. Apparently, the book designer agreed: there's a little progress bar at the bottom of each page, letting you know how much more book is left to slog through. (Note to the book designer: for print books, people can get this information just by comparing the thickness of the pages read to the thickness of the pages remaining. There's no need to add a Kindle-like display at the bottom. Thanks though.)
Notes:
p. 147 Study: mice genetically programmed to age rapidly. Non-exercising mice got frail, decrepit, gray hair, and all died in the first year. Exercising mice (ran on wheel 45 minutes 3x/week) stayed strong, didn't get gray fur, and none died in the first year. I wish they had used a third group where the mice just walked, but I guess mice aren't really into that. But I would be interested to know how much of the effect was from running and how much was just from moving at all.
p. 153 The enjoyable part of a workout for most people is after they're warmed up but right before they get to "ventilatory threshold"--the part where breathing is difficult enough that it becomes hard to talk. That would explain why runners like running--once you get in shape, you can spend a lot of time there if you want to. It also explains why I really enjoyed Couch to 5K when I spent several weeks on each "week."
p. 154 "Intense activity triggers the release of brain chemicals called endocannabinoids, which create a potent feeling of pleasure. When this is tested in the lab by having people either walk or run on a treadmill for 30 minutes, running more than doubles the level of endocannabinoids released in the brain." Day-um!
- "Sleep more"? YES!!! Absolutely! He's right!
- "Sugar is bad for you"? Clearly true, though I eat it anyway.
But...
- "Red meat is bad and should be avoided"? No!
- "Every bite you take matters"? Screw you, guy--that is not a healthy attitude! I have enough perfectionism in my life already!
- "Stigmatize sinful foods"? OMG, don't even get me started. Food is not a fucking sin! At worst, it's a bad decision. If you look in Leviticus, there is nothing that says anything like "...and thou shalt not eat brownie sundaes, for then thou shalt have a fat butt and be an abomination." Eating dessert does not not make you a bad person! I'm convinced this whole attitude that food is something to feel guilty about causes more problems than all the junk food and artificial sweeteners put together.
One major problem with this book is that he cites a lot of good studies (that somehow I've already read about many times before) but then draws wildly unsupported conclusions from them. For example, he talks about a study that found a correlation between aggression and eating a lot of trans-fat (p. 108). Good, but he uses it to admonish readers to avoid fat. What? Maybe avoid trans fat, but all fat?! Just a few chapters ago, he was telling us to get a lot of omega-3s. Newsflash: that's also fat.
An especially funny one is when he cites a study where they measured people's arteries, then fed one group a "meal consisting of a sandwich with sausage, egg, and cheese and three hashbrowns."
"After eating just one poor meal, the arteries of participants in this group dilated 24 percent less than their original state. This study suggests that every meal influences your body's ability to function properly." (p. 198, emphasis the author's)
OMG!!!!!11one!! Since I'm sure this was the first time these people ever ate a sausage, egg, and cheese biscuit, and obviously their arteries never went back to normal later, they'd better be careful never to eat another one ever again! This study suggests that if they ate that three more times, their arteries would close up entirely! Everybody ruuuuuun!!!!
Less hysterically but with a similar lack of critical thinking, he rags on dried fruit. It's unhealthy! Look at all those carbs and sugar! Um, dude, are you talking about the naturally occurring fructose that would also be found in the wet version of the same fruit, which you say is healthy? Or are you actually talking about the sugar that manufacturers add to things like dates and craisins? To me, those are two different animals. He also claims that the nutrients are lost from fruit in the drying process--no support for that claim whatsoever.
I'm alarmed to see from the bio that this author is a science advisor to Gallup and serves in several other science-related roles, because this book really seems like it should have been checked over by someone with a rudimentary understanding of science--at least to the level of "correlation does not imply causation."
From there, he goes on to commit one of my big peeves: observing what works for him and concluding that's what everybody should do. I agree that there are some universals. Everybody needs to sleep, everybody needs to eat. But just because you feel like crap after eating eggs Benedict doesn't give you the right to prescribe yolkless omelets for everyone else from now on. Our bodies are different. Some people can get all the nutrients they need from plant sources, some people need to eat meat. Some people can't tolerate dairy products, some thrive on them. Don't overgeneralize, and don't judge.
Overall, I think this book drags on way longer than it needs to, probably for the purpose of making it fill up a 30-day program. Apparently, the book designer agreed: there's a little progress bar at the bottom of each page, letting you know how much more book is left to slog through. (Note to the book designer: for print books, people can get this information just by comparing the thickness of the pages read to the thickness of the pages remaining. There's no need to add a Kindle-like display at the bottom. Thanks though.)
Notes:
p. 147 Study: mice genetically programmed to age rapidly. Non-exercising mice got frail, decrepit, gray hair, and all died in the first year. Exercising mice (ran on wheel 45 minutes 3x/week) stayed strong, didn't get gray fur, and none died in the first year. I wish they had used a third group where the mice just walked, but I guess mice aren't really into that. But I would be interested to know how much of the effect was from running and how much was just from moving at all.
p. 153 The enjoyable part of a workout for most people is after they're warmed up but right before they get to "ventilatory threshold"--the part where breathing is difficult enough that it becomes hard to talk. That would explain why runners like running--once you get in shape, you can spend a lot of time there if you want to. It also explains why I really enjoyed Couch to 5K when I spent several weeks on each "week."
p. 154 "Intense activity triggers the release of brain chemicals called endocannabinoids, which create a potent feeling of pleasure. When this is tested in the lab by having people either walk or run on a treadmill for 30 minutes, running more than doubles the level of endocannabinoids released in the brain." Day-um!
September 7, 2013
You know those health books that are full of statistics, research, percentages, numbers, and guilt ridden chapters? Well, rest easy Tom Rath has written a book that won't make you feel like a complete fat and lazy sloth. A "normal" non-scientist could pick up this book, read it, and actually put it into practice. Rath has organized his book into 30 short chapters to ideally be read one chapter a day with one suggestion involving, eating better, moving more, and sleeping better.
Rath starts off the introduction with the reason he cares about eating, moving, and sleeping. If you are a person that skips the introduction in books I would strongly suggest you read the introduction of this book, it will set the scene for the rest of the book. His introduction also says, "Let me be clear. I am not a doctor. Nor am I an expert on nutrition, exercise physiology, or sleep disorders. I am just a patient. I also happen to be a researcher and voracious reader who loves to extract valuable finders and share them with friends." Perhaps, this book is such an easy read because Rath is not a doctor so it's like a friend forwarding you an e-mail he read about the importance of sleep.
The body of the book is stellar but what makes a regular book great is when there's a next step after you finish. The book's website () gives you the resources to create a personalized plan based on your needs and behaviors, you also have access to the Research Explorer for links to over 400 journals, books, and articles for further study on something you read in the book, and lastly you can download the challenge to start an Eat Move Sleep movement in your house or office.
Perhaps more non-scientists should write health books.
Thanks to MissionDay Publishers and Net Galley for allowing me to review this book.
Rath starts off the introduction with the reason he cares about eating, moving, and sleeping. If you are a person that skips the introduction in books I would strongly suggest you read the introduction of this book, it will set the scene for the rest of the book. His introduction also says, "Let me be clear. I am not a doctor. Nor am I an expert on nutrition, exercise physiology, or sleep disorders. I am just a patient. I also happen to be a researcher and voracious reader who loves to extract valuable finders and share them with friends." Perhaps, this book is such an easy read because Rath is not a doctor so it's like a friend forwarding you an e-mail he read about the importance of sleep.
The body of the book is stellar but what makes a regular book great is when there's a next step after you finish. The book's website () gives you the resources to create a personalized plan based on your needs and behaviors, you also have access to the Research Explorer for links to over 400 journals, books, and articles for further study on something you read in the book, and lastly you can download the challenge to start an Eat Move Sleep movement in your house or office.
Perhaps more non-scientists should write health books.
Thanks to MissionDay Publishers and Net Galley for allowing me to review this book.
January 7, 2022
Mکتابی کاربردی و حاوی نکات مفید درباره ی سلامت جسم که در هر فصل در سه بخش تغذیه ، تحرک و خواب بیان شده.
اگه بشه از هر کدوم از این کتاب های سبک زندگی که پر از نکات برای روح یا جسم سالمه ، حتی یک نکته رو در روزمره عملی کرد ، خیلی خوبه.
ترجمه ی خوب و کاملی هم داشت.
پ. ن : چقدر نشر هنوز رو دوست دارم😍
باسلیقه و دلبر
از انتخاب اسم برداشته شده از شعر شاملو بگیر تاااا انتخاب جلدهای رنگارنگ
خوشحالم که نمایشگاه فرصتی شد تا کتابهاشون رو داشته باشم
اگه بشه از هر کدوم از این کتاب های سبک زندگی که پر از نکات برای روح یا جسم سالمه ، حتی یک نکته رو در روزمره عملی کرد ، خیلی خوبه.
ترجمه ی خوب و کاملی هم داشت.
پ. ن : چقدر نشر هنوز رو دوست دارم😍
باسلیقه و دلبر
از انتخاب اسم برداشته شده از شعر شاملو بگیر تاااا انتخاب جلدهای رنگارنگ
خوشحالم که نمایشگاه فرصتی شد تا کتابهاشون رو داشته باشم
June 28, 2018
กิ� หลับ ขยับตั� : เคล็ดไม่ลับ เปลี่ยนชีวิตแบบพลิกฝ่ามือ (Eat Move Sleep) โด� TOM RATH แปลโดย ดลพร รุจิรวงศ� สน�.โอเพ่นเวิร์ลส�
ถ้าให้มากกว่� 5 ดาวได้ก็จะให� 5-7 ดาวเลยค่ะกับ Eat Move Sleep
เราชอบตรงที่เค้าไม่ยัดเยียดค่� มันไม่ใช่หนังสือสอนลดน้ำหนัก ลดความอ้วน หรือหนังสือบอกให้ไปออกกำลังกาย-เข้าฟิตเนสสิ
แห�... ก็เราไม่ชอบออกกำลังกายน่ะค่� และแน่นอนว่าเราไม่ใช่สายกินคลีนด้วย ดังนั้� ถ้าถามเราว่าหนังสือเล่มนี้เป็นแนวไห� เราว่ามันเป็นสายปรับ Mindset เพื่อการมีชีวิตที่มีสุขภาพดีมีสุขนะคะ
คุ� Tom Rath แกเป็นมนุษย์ที่ตรวจเจอตั้งแต่วัยรุ่นว่าเค้ามีมะเร็งในร่างกายหลายจุ� ยังไม่ทันโตเต็มวัยเหมือนคนอื่� ก็โดนคำพิพิพากษากลาย� ว่ากำลังจะตายเสียแล้� แกเลยลุกขึ้นมาศึกษาวิธีที่ตัวเองจะมีชีวิตอยู่ต่อไปได้นานขึ้น นอกจากนี� คุณทอมยังเป็นนักวิทยาศาสตร์อาวุโสและเป็นที่ปรึกษาให� Gallup ด้วยค่�
สิ่งที่เขาค้นพบเพื่อมีชีวิตแบบสุขภาพดี ก็คื� ใช้ชีวิตอย่างเป็นมิตรกับสุขภาพ ใส่ใจกับ 3 ส่วนของชีวิตเป็นพิเศษ นั่นคื� การกิน หลับ และขยับตัว
ตัวอย่างคำแนะน�
กิ� - เก็บเค้กไว้กินเฉพาะวันเกิ� (คำแนะนำนี้เราชอบมากกก�.... ตอนเด็กๆ เรายังกินเค้กเฉพาะวันเกิดเลย ทำไมตอนนี้จะต้องกินบ่อยๆ เวลาไปร้านกาแฟด้วยล่ะ) หรือ
ใช้เทคนิการจัด shelf ขอ� supermarket มาใช้กับที่บ้า� ชั้นที่วางตรงระดับสายตาจะมีค่าระวางแพงที่สุด เพราะวิจัยมาแล้วว่ามันจะดึงดูดสายตาลูกค้าสูงสุด ฉันใ� ของกินในบ้านที่อยู่ในรัศมีการกวาดสายตา จะเป็นของกินที่หยิบกินได้ง่ายที่สุด ดังนั้� ขนมกรุบกรอบเอาไปซ่อนไว� หาถั่วหรือผลไม้มาวางแทนซ�
หลับ - เราไม่ได้ให้ความสำคัญกับการนอนหลับมากนักค่ะ ไม่คิดว่ามันจะส่งผลกับการใช้ชีวิตขนาดนี้ หลัก� เรามักจะโดนดุแค่ว่า นอนหลับดึกเกินไ� ตื่นสายแบบนี� ไม่ดีต่อตับกับไตเลยนะ แต่คุณทอมแกมาพร้อมงานวิจัยค่� หาชั่วโมงการนอนที่พอดีกับเรา สร้างบรรยากาศในการนอนให้หลับลึกและเป็นสุข(ใช่ค่ะ เราหานาฬิกาวัดคุณภาพการนอนมาใส่ก็ตกใจว่าหลับตื้นมากจั�) อาหารบางอย่างส่งผลต่อการนอ� กลิ่�-เสียงมีผลต่อการนอ� ฯล� เนื่องจากไม่เคยสนใจการนอนมาก่อนเลย พอมาอ่านรายละเอียดคำแนะนำการนอนก็รู้สึกว่าต้องใส่ใจกับบริบทการนอนของตัวเองมากกว่านี้นะ
ขยับตั� - คุณทอมไม่ได้บอกว่าการออกกำลังกายคือคำตอบสุดท้ายนะค� มันเป็นแค่องค์ประกอบหนึ่� และสำหรับคนไม่เคยออกกำลังกา� หรือกระทั่งไม่ชอบออกกำลังกาย(แบบเราเป็นต้น) เค้าบอกให้ปรับวิธีคิดค่� อย่าคิดว่าจะไปออกกำลังกา� 30 นาที แต่แค่คิดว่าจะไปเดินสัก 5 นาที ...ช่วงยากของการออกกำลังกายก็คือตอนเริ่มต้� ต้องสู้กับหลายอย่า� ทั้งความขี้เกียจ ทั้งฝนตกไม่เป็นใ� แต่แค่คิดว่าเดินสัก 5 นาทีเราก็ทำได้อยู่แล้วนะค� พอทำจริง� เราจะไม่ได้เดินแค่ 5 นาทีหรอก อย่างน้อยๆ ก็ 20 นาทีแหล่ะจากประสบการณ์ของเรา,
เดินให้ถึงวันละ 10,000 ก้าว หรืออย่างน้อยก� 8,000 ก้าว อันนี้เป็นตัวเลขที่ได้จากองค์การอนามัยโลกเลยค่� แต่เราจะไปรู้ได้ไงว่าวัน� นึงเราเดินมากน้อยขนาดไห� แต่เพราะช่วงที่ผ่านมาเราแทบไม่ได้กระดิกตัวเลยจริง� พอหานาฬิกาที่วัดก้าวเดินได้มาใส� แทบช็อ� เราเดินทั้งวันแค� 300 ก้าวค่� -____-''' หลักบริหารธุรกิจเบื้องต้นล่ะเนอ� ถ้าวัดผลไม่ได้ก็พัฒนาไม่ได� และพอเห็นมาเป็นตัวเลขชัดๆ มันเป็นแรงกระตุ้นชั้นเยี่ยมค่ะ
คนเรานั่งมากเกินไ� ถ้ารู้ตัวว่านั่งอยู่เมื่อไร ให้ลุกขึ้นยื� - พอคิดตามก็เห็นว่าจริงมากเลย เราใช้เวลานั่งใ� 1 วันมากกว่าการนอนอีกค่ะ นั่งในรถไปทำงา�-กลับบ้าน นั่งทำงา� นั่งกินข้า� นั่งประชุม ทั้งที่บางกิจกรรมไม่ต้องนั่งก็ได้น� เช่� นั่งดูยูทู� ข้อนี้เป็นคำแนะนำที่เราชอบค่ะ ก็เลยเปลี่ยนมาวิ่งเวลาดูยูทูบยาวๆ แจ๋วไปเลยค่�
สาเหตุที่เราชอ� Eat Move Sleep เพราะมันเขียนโดยผู้มีประสบการณ์พร้อมหลักฐานงานวิจัยรองรับน่ะค่ะ เขียนให้อ่านง่า� ไม่ได้เป็นหนังสือวิทยาศาสตร์จ๋าหรือสุขภาพจ๋� มันคือหนังสือว่าด้วย mindset การดูแลสุขภา� เราชอบมากค่� รักใครชอบใครควรแนะนำให้อ่านเล่มนี้อย่างยิ่งค่ะ มันดีมาก
ถ้าให้มากกว่� 5 ดาวได้ก็จะให� 5-7 ดาวเลยค่ะกับ Eat Move Sleep
เราชอบตรงที่เค้าไม่ยัดเยียดค่� มันไม่ใช่หนังสือสอนลดน้ำหนัก ลดความอ้วน หรือหนังสือบอกให้ไปออกกำลังกาย-เข้าฟิตเนสสิ
แห�... ก็เราไม่ชอบออกกำลังกายน่ะค่� และแน่นอนว่าเราไม่ใช่สายกินคลีนด้วย ดังนั้� ถ้าถามเราว่าหนังสือเล่มนี้เป็นแนวไห� เราว่ามันเป็นสายปรับ Mindset เพื่อการมีชีวิตที่มีสุขภาพดีมีสุขนะคะ
คุ� Tom Rath แกเป็นมนุษย์ที่ตรวจเจอตั้งแต่วัยรุ่นว่าเค้ามีมะเร็งในร่างกายหลายจุ� ยังไม่ทันโตเต็มวัยเหมือนคนอื่� ก็โดนคำพิพิพากษากลาย� ว่ากำลังจะตายเสียแล้� แกเลยลุกขึ้นมาศึกษาวิธีที่ตัวเองจะมีชีวิตอยู่ต่อไปได้นานขึ้น นอกจากนี� คุณทอมยังเป็นนักวิทยาศาสตร์อาวุโสและเป็นที่ปรึกษาให� Gallup ด้วยค่�
สิ่งที่เขาค้นพบเพื่อมีชีวิตแบบสุขภาพดี ก็คื� ใช้ชีวิตอย่างเป็นมิตรกับสุขภาพ ใส่ใจกับ 3 ส่วนของชีวิตเป็นพิเศษ นั่นคื� การกิน หลับ และขยับตัว
ตัวอย่างคำแนะน�
กิ� - เก็บเค้กไว้กินเฉพาะวันเกิ� (คำแนะนำนี้เราชอบมากกก�.... ตอนเด็กๆ เรายังกินเค้กเฉพาะวันเกิดเลย ทำไมตอนนี้จะต้องกินบ่อยๆ เวลาไปร้านกาแฟด้วยล่ะ) หรือ
ใช้เทคนิการจัด shelf ขอ� supermarket มาใช้กับที่บ้า� ชั้นที่วางตรงระดับสายตาจะมีค่าระวางแพงที่สุด เพราะวิจัยมาแล้วว่ามันจะดึงดูดสายตาลูกค้าสูงสุด ฉันใ� ของกินในบ้านที่อยู่ในรัศมีการกวาดสายตา จะเป็นของกินที่หยิบกินได้ง่ายที่สุด ดังนั้� ขนมกรุบกรอบเอาไปซ่อนไว� หาถั่วหรือผลไม้มาวางแทนซ�
หลับ - เราไม่ได้ให้ความสำคัญกับการนอนหลับมากนักค่ะ ไม่คิดว่ามันจะส่งผลกับการใช้ชีวิตขนาดนี้ หลัก� เรามักจะโดนดุแค่ว่า นอนหลับดึกเกินไ� ตื่นสายแบบนี� ไม่ดีต่อตับกับไตเลยนะ แต่คุณทอมแกมาพร้อมงานวิจัยค่� หาชั่วโมงการนอนที่พอดีกับเรา สร้างบรรยากาศในการนอนให้หลับลึกและเป็นสุข(ใช่ค่ะ เราหานาฬิกาวัดคุณภาพการนอนมาใส่ก็ตกใจว่าหลับตื้นมากจั�) อาหารบางอย่างส่งผลต่อการนอ� กลิ่�-เสียงมีผลต่อการนอ� ฯล� เนื่องจากไม่เคยสนใจการนอนมาก่อนเลย พอมาอ่านรายละเอียดคำแนะนำการนอนก็รู้สึกว่าต้องใส่ใจกับบริบทการนอนของตัวเองมากกว่านี้นะ
ขยับตั� - คุณทอมไม่ได้บอกว่าการออกกำลังกายคือคำตอบสุดท้ายนะค� มันเป็นแค่องค์ประกอบหนึ่� และสำหรับคนไม่เคยออกกำลังกา� หรือกระทั่งไม่ชอบออกกำลังกาย(แบบเราเป็นต้น) เค้าบอกให้ปรับวิธีคิดค่� อย่าคิดว่าจะไปออกกำลังกา� 30 นาที แต่แค่คิดว่าจะไปเดินสัก 5 นาที ...ช่วงยากของการออกกำลังกายก็คือตอนเริ่มต้� ต้องสู้กับหลายอย่า� ทั้งความขี้เกียจ ทั้งฝนตกไม่เป็นใ� แต่แค่คิดว่าเดินสัก 5 นาทีเราก็ทำได้อยู่แล้วนะค� พอทำจริง� เราจะไม่ได้เดินแค่ 5 นาทีหรอก อย่างน้อยๆ ก็ 20 นาทีแหล่ะจากประสบการณ์ของเรา,
เดินให้ถึงวันละ 10,000 ก้าว หรืออย่างน้อยก� 8,000 ก้าว อันนี้เป็นตัวเลขที่ได้จากองค์การอนามัยโลกเลยค่� แต่เราจะไปรู้ได้ไงว่าวัน� นึงเราเดินมากน้อยขนาดไห� แต่เพราะช่วงที่ผ่านมาเราแทบไม่ได้กระดิกตัวเลยจริง� พอหานาฬิกาที่วัดก้าวเดินได้มาใส� แทบช็อ� เราเดินทั้งวันแค� 300 ก้าวค่� -____-''' หลักบริหารธุรกิจเบื้องต้นล่ะเนอ� ถ้าวัดผลไม่ได้ก็พัฒนาไม่ได� และพอเห็นมาเป็นตัวเลขชัดๆ มันเป็นแรงกระตุ้นชั้นเยี่ยมค่ะ
คนเรานั่งมากเกินไ� ถ้ารู้ตัวว่านั่งอยู่เมื่อไร ให้ลุกขึ้นยื� - พอคิดตามก็เห็นว่าจริงมากเลย เราใช้เวลานั่งใ� 1 วันมากกว่าการนอนอีกค่ะ นั่งในรถไปทำงา�-กลับบ้าน นั่งทำงา� นั่งกินข้า� นั่งประชุม ทั้งที่บางกิจกรรมไม่ต้องนั่งก็ได้น� เช่� นั่งดูยูทู� ข้อนี้เป็นคำแนะนำที่เราชอบค่ะ ก็เลยเปลี่ยนมาวิ่งเวลาดูยูทูบยาวๆ แจ๋วไปเลยค่�
สาเหตุที่เราชอ� Eat Move Sleep เพราะมันเขียนโดยผู้มีประสบการณ์พร้อมหลักฐานงานวิจัยรองรับน่ะค่ะ เขียนให้อ่านง่า� ไม่ได้เป็นหนังสือวิทยาศาสตร์จ๋าหรือสุขภาพจ๋� มันคือหนังสือว่าด้วย mindset การดูแลสุขภา� เราชอบมากค่� รักใครชอบใครควรแนะนำให้อ่านเล่มนี้อย่างยิ่งค่ะ มันดีมาก
October 2, 2013
This book will help you live not just longer but also better. Long admired for his ground-breaking books on well-being and workplace engagement, Tom Rath now takes on our bodies. In Eat Move Sleep, Rath urges us to take small steps every day that in the long run lead to a longer length and higher quality of life.
To nudge us in the right direction, he has organized a “virtual sea of information� from the most credible scientific sources available. The 30 chapters each contain one tip with rationale for each of the three critical wellness elements: eating, moving, and sleeping.
This small tome serves as a condensed, readable encyclopedia of the best wellness practices to date. Rath makes it clear that there is no silver bullet, no short cut. Our health is the reflection of what we do on a daily basis. From eating more colorful food, to sitting less, to sleeping more, he outlines the path to longevity and daily energy.
Born with a rare genetic condition that predisposed him to cancerous growths, Rath himself is a living testimony to the value of these recommendations. “I act as if my life depends on each decision,� he writes. “Because it does.� As he notes, nearly 9 out of 10 deaths are attributable to four largely preventable diseases—cancer, diabetes, heart disease, and lung disease. Changing simple daily habits could enable many of us to live well into our 90’s.
For motivated readers, this little book is indispensable for its brevity and credibility for making positive changes. I am using it like a buffet—wandering through the chapters and trying the delicious idea of the day that most attracts me without overfilling my plate. As a welcome innovation, the table of contents serves as a handy menu and summary of the topics and tips.
Rath does not harangue us with the usual advice of “fewer calories and more exercise.� In fact, some of the evidence-based tips will surprise you. For example, henceforth I will commit myself to a healthy menu choice to avoid being influenced by friends who order bacon cheeseburgers with fries. I will also do more work standing up and take more breaks from my desk. My friends will no longer receive boxes of my specialty chocolate chip cookies as gifts. (I hope they like pistachios!) My PC gets unplugged at 9:30 in order to wind down and sleep better.
Clearly Rath has no shortage of ideas for what habits we should change—but very few suggestions for to do this successfully beyond sharing your goals with a friend. However, we know that change requires more than awareness, as statistics and personal experience confirm. The surge in wellness and life coaching shows that many of us need someone in our corner when our commitment flags.
While it might take most of us years rather than thirty days to fully get with Rath’s program, but it seems like a sure bet that doing so will keep us out of doctor’s offices and more fully engaged in our lives for a long time.
To nudge us in the right direction, he has organized a “virtual sea of information� from the most credible scientific sources available. The 30 chapters each contain one tip with rationale for each of the three critical wellness elements: eating, moving, and sleeping.
This small tome serves as a condensed, readable encyclopedia of the best wellness practices to date. Rath makes it clear that there is no silver bullet, no short cut. Our health is the reflection of what we do on a daily basis. From eating more colorful food, to sitting less, to sleeping more, he outlines the path to longevity and daily energy.
Born with a rare genetic condition that predisposed him to cancerous growths, Rath himself is a living testimony to the value of these recommendations. “I act as if my life depends on each decision,� he writes. “Because it does.� As he notes, nearly 9 out of 10 deaths are attributable to four largely preventable diseases—cancer, diabetes, heart disease, and lung disease. Changing simple daily habits could enable many of us to live well into our 90’s.
For motivated readers, this little book is indispensable for its brevity and credibility for making positive changes. I am using it like a buffet—wandering through the chapters and trying the delicious idea of the day that most attracts me without overfilling my plate. As a welcome innovation, the table of contents serves as a handy menu and summary of the topics and tips.
Rath does not harangue us with the usual advice of “fewer calories and more exercise.� In fact, some of the evidence-based tips will surprise you. For example, henceforth I will commit myself to a healthy menu choice to avoid being influenced by friends who order bacon cheeseburgers with fries. I will also do more work standing up and take more breaks from my desk. My friends will no longer receive boxes of my specialty chocolate chip cookies as gifts. (I hope they like pistachios!) My PC gets unplugged at 9:30 in order to wind down and sleep better.
Clearly Rath has no shortage of ideas for what habits we should change—but very few suggestions for to do this successfully beyond sharing your goals with a friend. However, we know that change requires more than awareness, as statistics and personal experience confirm. The surge in wellness and life coaching shows that many of us need someone in our corner when our commitment flags.
While it might take most of us years rather than thirty days to fully get with Rath’s program, but it seems like a sure bet that doing so will keep us out of doctor’s offices and more fully engaged in our lives for a long time.
August 26, 2016
كل تحرك نم، ثلاث قواعد صحية متساوية الأهمية، يشدد المؤلف على أهمية الغذاء الصحي، ويحذر من السكر، ويذكر أنه مادة سامة، ويشدد على أهمية الحركة وأن الجلوس هو مرض العصر لأنه يسبب ترهلات وزيادة إفراز الدهون،و أنه يجب قطع الجلوس كل ساعة، وأن ممارسة الرياضة لا تنفع عندما تكون نسبة الجلوس عالية، وأن التخلص من الكسل أهم من ممارسة الرياضة، ثم يذكر أهمية النوم وأن الأصحاء والمتميزين تكون نسبة النوع عندهم عالية مقارنة مع غيرهم، العديد من النصائح في هذا الكتاب الرائع.
October 3, 2013
Disclaimer: I received this book on a First Reads Giveaway.
The name of this book is spot on! From the introduction on, this book got me hooked. Every one of the ideas are doable by any of us. As always with any self-help book, the trick is doing something consistently and making it stick. But a lot of these tips are things that, even if we do not make a permanent change and implement them only sporadically, we can benefit from them. (That is not pessimism speaking, only realism.)
The author presents easy concepts and gives both a basis for them as well as a simple what-to-do for each of them. He is to the point and concise. My fear is that he is almost too concise - we have learned to expect ad nauseum explanations for each point from much longer books with many fewer tips. He has done the digesting for us, all we need to do is accept the nutrition that he is offering us.
You can read this book in one or two sittings. You can keep re-reading and using it for the rest of your life! He has even set up on-line tools to help us do so.
1. Get this book.
2. Read it. Read it again (and again...).
3. Do (at least some of) what it says.
The name of this book is spot on! From the introduction on, this book got me hooked. Every one of the ideas are doable by any of us. As always with any self-help book, the trick is doing something consistently and making it stick. But a lot of these tips are things that, even if we do not make a permanent change and implement them only sporadically, we can benefit from them. (That is not pessimism speaking, only realism.)
The author presents easy concepts and gives both a basis for them as well as a simple what-to-do for each of them. He is to the point and concise. My fear is that he is almost too concise - we have learned to expect ad nauseum explanations for each point from much longer books with many fewer tips. He has done the digesting for us, all we need to do is accept the nutrition that he is offering us.
You can read this book in one or two sittings. You can keep re-reading and using it for the rest of your life! He has even set up on-line tools to help us do so.
1. Get this book.
2. Read it. Read it again (and again...).
3. Do (at least some of) what it says.
October 9, 2013
I like to think that I am quite well read and that I know A LOT about health. So when I got this book, I thought that there was not much more I could learn. I was honestly surprised. Rath translates a tremendous amount of research into actionable steps that we can adapt. Rath doesn't guilt us or scare us into adapting a healthier lifestyle -- he gives us the research base and provides helpful/reasonable/realistic tips on how to live life healthier (and hopefully, longer). And while we probably cannot do healthy things 100% of the time, the book gives us specific steps (many of them simple) that we can hopefully turn into habits and increase our wellbeing a little at a time.
I especially appreciated the accompanying website (eatmovesleep.org). It has a "Reference Explorer" () where the 400+ studies and articles that Rath references in the book are listed and linked. I was also able to create my personalized action plan and got my 30 day challenge -- with each day having a couple of health challenges to do. Short read, big impact.
I especially appreciated the accompanying website (eatmovesleep.org). It has a "Reference Explorer" () where the 400+ studies and articles that Rath references in the book are listed and linked. I was also able to create my personalized action plan and got my 30 day challenge -- with each day having a couple of health challenges to do. Short read, big impact.
November 14, 2013
There are so many health and wellness books published every year, self-help books being number one in books purchased. What made this book different is that the author himself has an incurable disease that few people have, so it is in his best interest to keep researching and to read everything about health and wellness.
Found out some interesting things that I did not know, also reinforced some I did, but underestimated the importance. Love how the book was set up and written, very clear, concise in easy to read paragraphs, with a re-cap at the end of each chapter of the most important things one should have gotten from this chapter. Actually went to Trader Joes, stocked up on fruit and veggies, stopped the hubby from putting a chocolate cake in the cart and we parked at the other end of the lot, so we walked a bit more. As you can see this book has influenced me positively, just hope I wake up tomorrow with the same conviction.
Noticed this is available to read now on this site.
Found out some interesting things that I did not know, also reinforced some I did, but underestimated the importance. Love how the book was set up and written, very clear, concise in easy to read paragraphs, with a re-cap at the end of each chapter of the most important things one should have gotten from this chapter. Actually went to Trader Joes, stocked up on fruit and veggies, stopped the hubby from putting a chocolate cake in the cart and we parked at the other end of the lot, so we walked a bit more. As you can see this book has influenced me positively, just hope I wake up tomorrow with the same conviction.
Noticed this is available to read now on this site.
September 10, 2016
Eat Move Sleep is a great little book full of practical health advice. Written by a man who has every reason to eat and live healthfully, each chapter ends with three action items you can put into practice immediately. There are thirty chapters so by the end of a month, you will be practicing a lot better lifestyle habits.
One of the most powerful statements in the book is that sugar is the new tobacco. I believe this! Sugar is in all of our food even in places you wouldn't think to look for it. I believe that if people get the sugar out of their diets, they will be taking a huge step towards good health.
I highly recommend this book if you want to head into a more healthful way of living. It's great advice! :-)
One of the most powerful statements in the book is that sugar is the new tobacco. I believe this! Sugar is in all of our food even in places you wouldn't think to look for it. I believe that if people get the sugar out of their diets, they will be taking a huge step towards good health.
I highly recommend this book if you want to head into a more healthful way of living. It's great advice! :-)
August 21, 2013
Full disclosure: I love this kind of stuff, and I read a lot of it. Not much in Rath's book was new to me. But I like how Rath presents these ideas in tiny snippets--small enough that even the laziest of us can pick up one small idea and run with it. I'd highly recommend it to the healthy living newbie. Buy a copy, put it in the bathroom or on the breakfast table, and challenge yourself to take on one small change a week.
July 24, 2013
Reading a prerelease review copy. Loving it so far!
March 8, 2022
The way this book is formatted is compact, bite-sized, and makes it easy to read. And yet it took me weeks to get through.
I think there were some healthy nuggets of truth throughout, but I found myself getting annoyed and discouraged more than I found myself feeling motivated or compelled to be healthier.
While the author tries to be relatable, he (probably accidentally, maybe) comes across as a bit pompous and self-glorifying. His attempts at comraderie have a feel of "I, too, sometimes make bad choices, darling reader. I, too, sometimes eat whole grain bread with my sandwich instead of wrapping it in large lettuce leaves as I ought. Woe is me! Get behind me, Satan." I just... sigh ...you know?
Worth the read? Probably. Will I read it again? For sure-not.
I'd rate this book a G.
I think there were some healthy nuggets of truth throughout, but I found myself getting annoyed and discouraged more than I found myself feeling motivated or compelled to be healthier.
While the author tries to be relatable, he (probably accidentally, maybe) comes across as a bit pompous and self-glorifying. His attempts at comraderie have a feel of "I, too, sometimes make bad choices, darling reader. I, too, sometimes eat whole grain bread with my sandwich instead of wrapping it in large lettuce leaves as I ought. Woe is me! Get behind me, Satan." I just... sigh ...you know?
Worth the read? Probably. Will I read it again? For sure-not.
I'd rate this book a G.
June 10, 2017
احتمال کمی دارد که نام بیماری "فون هیپل لیندو" را شنیده باشید. مگر اینکه در پزشکی تحصیل کرده باشید و به بیماریهای نادر علاقه مند باشید. این بیماری یک بیماری ژنتیکی ارثی است که منجر می شود فرد در معرض رشد سلولهای سرطانی در نقاط زیادی از بدن قرار بگیرد و مراقبت بسیار دقیقی را طلب می کند. و این همان اتفاقی است که برای نویسنده این کتاب، تام راث افتاده است. وی از کودکی متوجه این بیماری در خود شده است. و این موضوع او را وادار کرده به توجه به سبک زندگی. خوردن غداهای سالم، سبک زندگی فعال و خواب کافی و با کیفیت توصیه های اصلی او در این کتاب هستند. سبک زندگی سالم و تلاش آهسته و پیوسته به جای تلاشهای مقطعی در جهت سالم سازی.
نویسنده تغذیه سالم را نه در کم کردن کالری و رژیم های پی در پی بلکه در توجه به سالم بودن غذاها، کم کردن کربوهیدراتها در خوراک روزانه و نحوه صحیح تناول غذا می داند.
سبک زندگی فعال نیز در زندگی مدرن امروزی بسیار مهم است و عبارت است سعی در فعالیت بدنی مناسب روزانه و استفاده از فرصتهای کوچک برای حرکت.
همچنین خواب مناسب هم نیاز به کاهش استرس، رعایت ساعات و شرایط محیطی مناسب خواب دارد.
هر کدام از این مسایل در ظاهر ساده به نظر می رسند. اما توجه به دوروبرمان نشان می دهد که عمل به آنها ظاهر به آسانی گفتارش نیست. به همین خاطر رویکرد نویسنده در این کتاب توصیه های عملی است. در واقع در هر فصل این کتاب چند توصیه عملی درباره سبک زندگی سالم ارایه شده است. هر فصل ترکیبی از اجزای مختلف توصیه های خوردن(eat)، جنبیدن (move)و خوابیدن(sleep) را دارد. و هر کدام می تواند مانند یک چالش روزانه یا هفتگی در نظر گرفته شود. بنابراین به توصیه های این کتاب هم آهسته و پیوسته عمل کرد تا به عادت تبدیل شود.
اگر هم حوصله خواندن جزییات همه فصول را ندارید، خلاصه توصیه های عملی این فصول در انتهای کتاب به صورت مجتمع مطرح شده است.
نویسنده تغذیه سالم را نه در کم کردن کالری و رژیم های پی در پی بلکه در توجه به سالم بودن غذاها، کم کردن کربوهیدراتها در خوراک روزانه و نحوه صحیح تناول غذا می داند.
سبک زندگی فعال نیز در زندگی مدرن امروزی بسیار مهم است و عبارت است سعی در فعالیت بدنی مناسب روزانه و استفاده از فرصتهای کوچک برای حرکت.
همچنین خواب مناسب هم نیاز به کاهش استرس، رعایت ساعات و شرایط محیطی مناسب خواب دارد.
هر کدام از این مسایل در ظاهر ساده به نظر می رسند. اما توجه به دوروبرمان نشان می دهد که عمل به آنها ظاهر به آسانی گفتارش نیست. به همین خاطر رویکرد نویسنده در این کتاب توصیه های عملی است. در واقع در هر فصل این کتاب چند توصیه عملی درباره سبک زندگی سالم ارایه شده است. هر فصل ترکیبی از اجزای مختلف توصیه های خوردن(eat)، جنبیدن (move)و خوابیدن(sleep) را دارد. و هر کدام می تواند مانند یک چالش روزانه یا هفتگی در نظر گرفته شود. بنابراین به توصیه های این کتاب هم آهسته و پیوسته عمل کرد تا به عادت تبدیل شود.
اگر هم حوصله خواندن جزییات همه فصول را ندارید، خلاصه توصیه های عملی این فصول در انتهای کتاب به صورت مجتمع مطرح شده است.
September 28, 2013
I was a First Read Winner of this book and I really enjoyed it. I had lost a lot of weight some 20 years ago but over the last year, after a change in my employment, I have struggled with my weight more and more, so I was eager to give this book a try. It was filled with great ideas that I will be eager to incorporate into my daily life. I found that the book offered some suggestions to achieve my goal again that I had not thought of before. I work in the medical field and I can tell you from experience that fad diets don't really work long term, but this book offers tools to help you change the way you look at food and learn how to incorporate exercise into your day and the importance of getting a good nights rest, something I struggle with all the time. I can't wait to try it all out.
June 22, 2013
I found the author's personal story quite inspiring. His focus on simple yet proven steps for improving his odds of living longer in good health - instead of complaining about the "genetic lottery" he lost - was very motivating. In particular, what I have read has influenced the way I view the importance of sleeping (more) and moving (much more, whenever there is a chance). The writing is straightforward and the content seems to be well-researched (at least based on the list of references) - for me, it's a big plus as I don't have much time to dig through medical literature. Strongly recommend this book for anyone wanting to read something quick and get some motivation to make simple changes in their lifestyles - and improving their odds
June 29, 2013
Let's make it straight: there are tons of books on how to live longer and healthy. But this one is exceptional. It actually "makes you move" to the your kitchen and check the ratio between carbs and proteins on your food items. In my opinion this book should be a must reading for teenage girls and boys, and for all of us for that matter. There are no lengthy lectures, but short, down to earth, practical advises on how to live well. It's that simple, if you eat well, move daily and sleep 6-8 hours your chances to get sick are low. And the author delivered this message much better than the others. I highly recommend it for all of us.
August 18, 2013
This is a "must read" book if you care about getting healthy and staying that way. Rath's research is thorough and his style is straight forward. There is no hype, no gimmicks, no fads... just smart, true evidence about how to eat, move and sleep better. I read a NetGalley early release and can't wait to get my hands on a hard copy.
September 6, 2013
Just received book as a first read! Finished the book today and I must say it was very well written with a lot of good simple advice. Not diets, but reasonable ways to live life healthy and be much better off in every aspect. I plan to put some of the ideas in place in my life and it was good to read that I am doing some good things already.
September 13, 2013
Nice easy read on health and nutrition. A good book when you need to read in short snippets. A lot of good advice for your well-being and I definitely learned some new information. I am passing the book onto my husband, then daughter, who are also interested in diet and exercise.
January 31, 2022
วันก่อนไปจ๊ะเอ๋เล่มนี้ในห้องสมุด (รีวิวนี้เขียนทิ้งไว้ตั้งกะป� 2018 วันก่อนในที่นี้จึงนานมากๆแล้� 5555)
แล้วก็คลับคล้ายว่าเคยเห็นที่ไหนมาก่อ�.... อ๋ออออ มีแบบนี้เล่มนึงที่โต๊ะเพื่อนข้างๆ 5555
ว่าแล้วก็หยิบมาด� เพราะความจริงๆปกมันสว�...เป็นคนตัดสินที่ปกจริง� ! 5555
เห็นชื่� Tom Rath ... อ้าวนี่มันคนเขียนเดียวกันกับ Strengthfinder 2.0 อันลือลั่นที่เราซื้อมาดองอยู่พักใหญ่กว่าจะได้เปิดหนังสือทำแบทดสอบแบบทดสอบน่ะนะ
หนังสือเล่มนี้มันแบ่งบทเป็� 3 บทย่อยตามหน้าปกเลยนะ คื� กิ� - หลับ - ขยับตั�
ในหนึ่งบทเล่าเกร็ดเล็กเกร็ดน้อยว่าคุณควรกินอะไร นอนยังไง และขยับแบบไหนระหว่างวันด�
ด้วยความที่เป็นบทสั้� � จึงทำให้อ่านง่าย ไม่รู้สึกขี้เกียจอยากวางง่า� � เท่าไหร� (เอ๊�..)
อีกทั้งภาษาแปลในหนังสือยังย่อยง่ายมากๆ ในส่วนนี้ต้องให้เครดิตคนแปลด้วย ที่แปลแล้วอ่านได้ลื่� ยิ่งทำให้อ่านได้เพลิน พลิกหน้าต่อไปได้เรื่อ� � อ่านไปให้ความรู้สึดมีเพื่อนที่สันทัดเรื่องนี้มากมาเล่าเรื่องให้ฟังอยู่ข้างๆ (แต่ถ้าถามว่าแต่เรื่องที่ยกขึ้นมามันน่าเชื่อมั้ย? Tom Rath เขามี reference นะ อยู่หลังเล่มซึ่งปาไปเกือบ 20 หน้า !
โดยรวมมันเป็นหนังสือที่ทำให้คนอ่านฉุกคิดพฤติกรรมระหว่างวันเราทำ มีอะไรที่เราควรจะเปลี่ยนเพื่ออนาคตที่ดีของเรารึยั� อีกทั้งคนเขียนยังสอดแทรกแรงบันดาลใจไว้ให้เล็� � ว่าเค้าเป็นมะเร็งแต่พอเค้าเริ่มเปลี่ยนวิถีชีวิตตามแบบในหนังสือที่เขียน ชีวิตเค้าเริ่มดีขึ้น ไม่ใช่พึ่งแค่ยาหมออย่างเดียวให้ตับพังแล้� และแน่นอนว่าการป้องกันไว้ก่อนมันดีกว่าการมาแก้, รักษาทีหลังอยู่แล้�
ไม่แน่ว่� หนังสือปกสดใสๆเล่มนี้อาจเป็นจุดเปลี่ยนให้ใครหลายๆคนก็ได้นะ :-3
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เรื่องที่สังเกตเห็นอย่างนึงเมื่อไม่นานมานี้คือ หลายๆคนชอบอ่านหนังสือแนวพัฒนาตัวเอง,จิตวิทยา แต่พอเป็นเรื่องหนังสือสุขภาพกลับมีคนที่อ่านน้อยลงกว่าเยอ� ซึ่งความจริงหนังสือแนวสุขภาพมันควรให้ความสำคัญไม่แพ้แนวอื่นๆเหมือนกันนะ เราลองเริ่มหันมาอ่านแนวนี้กันบ้าง อาจจะเริ่มติดใจก็ได้นะ 🤩
แล้วก็คลับคล้ายว่าเคยเห็นที่ไหนมาก่อ�.... อ๋ออออ มีแบบนี้เล่มนึงที่โต๊ะเพื่อนข้างๆ 5555
ว่าแล้วก็หยิบมาด� เพราะความจริงๆปกมันสว�...เป็นคนตัดสินที่ปกจริง� ! 5555
เห็นชื่� Tom Rath ... อ้าวนี่มันคนเขียนเดียวกันกับ Strengthfinder 2.0 อันลือลั่นที่เราซื้อมาดองอยู่พักใหญ่กว่าจะได้เปิดหนังสือทำแบทดสอบแบบทดสอบน่ะนะ
หนังสือเล่มนี้มันแบ่งบทเป็� 3 บทย่อยตามหน้าปกเลยนะ คื� กิ� - หลับ - ขยับตั�
ในหนึ่งบทเล่าเกร็ดเล็กเกร็ดน้อยว่าคุณควรกินอะไร นอนยังไง และขยับแบบไหนระหว่างวันด�
ด้วยความที่เป็นบทสั้� � จึงทำให้อ่านง่าย ไม่รู้สึกขี้เกียจอยากวางง่า� � เท่าไหร� (เอ๊�..)
อีกทั้งภาษาแปลในหนังสือยังย่อยง่ายมากๆ ในส่วนนี้ต้องให้เครดิตคนแปลด้วย ที่แปลแล้วอ่านได้ลื่� ยิ่งทำให้อ่านได้เพลิน พลิกหน้าต่อไปได้เรื่อ� � อ่านไปให้ความรู้สึดมีเพื่อนที่สันทัดเรื่องนี้มากมาเล่าเรื่องให้ฟังอยู่ข้างๆ (แต่ถ้าถามว่าแต่เรื่องที่ยกขึ้นมามันน่าเชื่อมั้ย? Tom Rath เขามี reference นะ อยู่หลังเล่มซึ่งปาไปเกือบ 20 หน้า !
โดยรวมมันเป็นหนังสือที่ทำให้คนอ่านฉุกคิดพฤติกรรมระหว่างวันเราทำ มีอะไรที่เราควรจะเปลี่ยนเพื่ออนาคตที่ดีของเรารึยั� อีกทั้งคนเขียนยังสอดแทรกแรงบันดาลใจไว้ให้เล็� � ว่าเค้าเป็นมะเร็งแต่พอเค้าเริ่มเปลี่ยนวิถีชีวิตตามแบบในหนังสือที่เขียน ชีวิตเค้าเริ่มดีขึ้น ไม่ใช่พึ่งแค่ยาหมออย่างเดียวให้ตับพังแล้� และแน่นอนว่าการป้องกันไว้ก่อนมันดีกว่าการมาแก้, รักษาทีหลังอยู่แล้�
ไม่แน่ว่� หนังสือปกสดใสๆเล่มนี้อาจเป็นจุดเปลี่ยนให้ใครหลายๆคนก็ได้นะ :-3
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เรื่องที่สังเกตเห็นอย่างนึงเมื่อไม่นานมานี้คือ หลายๆคนชอบอ่านหนังสือแนวพัฒนาตัวเอง,จิตวิทยา แต่พอเป็นเรื่องหนังสือสุขภาพกลับมีคนที่อ่านน้อยลงกว่าเยอ� ซึ่งความจริงหนังสือแนวสุขภาพมันควรให้ความสำคัญไม่แพ้แนวอื่นๆเหมือนกันนะ เราลองเริ่มหันมาอ่านแนวนี้กันบ้าง อาจจะเริ่มติดใจก็ได้นะ 🤩
October 9, 2013
'Choices count!'
'Choices count. You can make decisions today that will give you more energy tomorrow.'
Opening words that zap straight into my guilt ridden consciousness.
I know this!
Can this manifest be the one to help?
I am older, seem to sleep less and my range of movement is somewhat curtailed.
All of which I know could be helped by weight loss.
Certainly the courage demonstrated by Tom helps to focus one's thoughts.
Small steps. That idea gabs my attention.
Of course I just had to sign up for the online personal program. (I did think the questionnaire was geared towards a younger demographic)
...and there are timely reminders
'even modest increases in proteins, coupled with a reduction in carbohydrates, helps us.' Good news as I love my protein. Maybe a bit too much.
Read labels and 'set goals. Go for products that have a ratio 1 gram of carbohydrates to 1 gram protein.' That's a great hint.
The treadmill with monitor I would love to try but space is a huge problem.
They are so ugly you need a basement to hide them in.
What Tom says I think we've mostly seen before.
What sets this book apart is its short chapters with 3 steps to immediately implement.
In other words the book has been designed for easy access that doesn't overwhelm the reader. That galvanizes me. I can cope with small bites.
The web support is an added bonus.
Certainly a fresh look at the whole weight loss conundrum.
A NetGalley ARC
'Choices count. You can make decisions today that will give you more energy tomorrow.'
Opening words that zap straight into my guilt ridden consciousness.
I know this!
Can this manifest be the one to help?
I am older, seem to sleep less and my range of movement is somewhat curtailed.
All of which I know could be helped by weight loss.
Certainly the courage demonstrated by Tom helps to focus one's thoughts.
Small steps. That idea gabs my attention.
Of course I just had to sign up for the online personal program. (I did think the questionnaire was geared towards a younger demographic)
...and there are timely reminders
'even modest increases in proteins, coupled with a reduction in carbohydrates, helps us.' Good news as I love my protein. Maybe a bit too much.
Read labels and 'set goals. Go for products that have a ratio 1 gram of carbohydrates to 1 gram protein.' That's a great hint.
The treadmill with monitor I would love to try but space is a huge problem.
They are so ugly you need a basement to hide them in.
What Tom says I think we've mostly seen before.
What sets this book apart is its short chapters with 3 steps to immediately implement.
In other words the book has been designed for easy access that doesn't overwhelm the reader. That galvanizes me. I can cope with small bites.
The web support is an added bonus.
Certainly a fresh look at the whole weight loss conundrum.
A NetGalley ARC
September 1, 2014
What an utterly useless book! I guess I should've just read the title and stopped. Yes, I know that eating 'right' is important. So is sleeping right and moving right. Either this book is completely hollow and a repitition of itself many times over, or I am incredibly knowledgable about this topic.
All this book does is to take you on a guilt trip of how much abuse you are subjecting your body to. It doesn't offer any practical advice or suggestions to fix anything at all. In his profession, it is undoubtedly easy for the writer to hook up his computer to his treadmill, and have what he calls a 'walking day'. Is that practical or feasible for the average person? Hardly!
And that's not the only issue I faced with this book. I felt a bit like an errant schoolboy constantly getting a telling off from a stern headmaster. 'This is how i fixed my life, and this is what you should do for yours.'.
I wouldn't recommend it to anyone, unless you just want to feel bad about your life, without getting any ideas on how/what to improve or change. Also, if you do have this book or are still keen on getting it, I don't recommend going beyond the preface at all.
All this book does is to take you on a guilt trip of how much abuse you are subjecting your body to. It doesn't offer any practical advice or suggestions to fix anything at all. In his profession, it is undoubtedly easy for the writer to hook up his computer to his treadmill, and have what he calls a 'walking day'. Is that practical or feasible for the average person? Hardly!
And that's not the only issue I faced with this book. I felt a bit like an errant schoolboy constantly getting a telling off from a stern headmaster. 'This is how i fixed my life, and this is what you should do for yours.'.
I wouldn't recommend it to anyone, unless you just want to feel bad about your life, without getting any ideas on how/what to improve or change. Also, if you do have this book or are still keen on getting it, I don't recommend going beyond the preface at all.
June 9, 2018
This author has a unique perspective as he was diagnosed with severe gene mutations as a 16 yr old. But I thoroughly enjoyed this basic, practical book on combining the 3 essentials of eating, moving, and sleeping for the best possible health for your life. Many great ideas I will integrate into my life and great motivation for anyone starting on their health journey!
May 20, 2013
Eat Move Sleep has so many fantastic, simple ideas for improving health. I look forward to implementing many of these recommendations.
Moving while in a sedentary job is the most challenging but I welcome the tips given to move throughout the day.
Moving while in a sedentary job is the most challenging but I welcome the tips given to move throughout the day.
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